The Top 20 Cardio Exercises That Really Burn Calories
Are you looking for a more effective way to lose weight, build muscles, strengthen your bones and even get a fit body? It is very important to realize which exercise work best to help you acquire the greatest results you could have through exercise.
As we all know, there are many kinds of exercises available in this world that anyone could try. There are also many video tutorials people could find on the internet like in YouTube. However, not all of those exercises would fit your needs and desires, especially if some of the workout routine are difficult.
Here are the top 20 cardio exercises you need to start doing instead of running miles and miles away. Whether you workout at home or at a gym, here are the following cardio exercises you must try from now on:
Several people are fans of running whether it is indoor or outdoor. Running actually allows you to reduce stress and also boost endurance for your body by just working out with your shoes and an open road.
Running can easily burn down the calories by doing a 10-minute per mile run, which is a guy’s marathon pace. Running for at least 10-minutes can help you fry about 10 calories in a minute.
However, if running is not good for you and your health, you can do other exercises. There are many workout routines that can help you burn down the fats and build muscles at the same time while enhancing your body’s strength.
As a matter of fact, several studies claimed that an advanced method of training can help burst fat twice as much as running. Weight training can burn up to 71 percent of calories than what people expected.
There are many cardio exercises that could help you boost your body’s way of burning fats.
2. The Kettlebell Swinging
The Kettlebell Swinging is an explosive cardio exercise that works the person’s big, powerful muscles, quads and glutes; and sends your heart into an overdrive.
According to reports, people who worked out using this exercise burned 20.2 calories in a minute and their average heart rate was 93% of its maximum for the course of a 20-minute workout.
The kettlebell swing can help work your muscles out because it is not a movement your body is used to.
3. The Indoor Rowing Exercise
A 185 pound man can actually burn at least 377 calories after doing a total of 30 minutes of vigorous indoor rowing or about 12.5 calories per minute of working out this exercise.
With indoor rowing, you will need to use your muscles in your legs, arms and your back for great strokes and it is a total whole body trainer you need to try if you want to burn lots of calories.
4. The Burpees
A 180 pound man can actually burn 1.43 calories with every burpee according to the exercise scientist and Spartan coach named Jeff Godin. If you can hammer at least a total of 7 minutes, then you can double the advantages you can get from doing the burpees.
You also need to complete an average of at least 10 to every 60 seconds or a rate of 14.3 calories every minute. Performing 10 repetitions of burpees can boost your metabolism as much as a 30-second bike sprint based on a report from the American College of Sports Medicine. It claimed that the burpee is a cardio exercise killer.
5. The Airdyne Bike Sprints Exercise
The truth is, a person can actually burn down a total of 87 calories in a minute with the use of a stationery bike, which increases the resistance as the person pedals harder on the bike.
The key to get that 87 calories blasted in a minute is to actually give all your effort in a matter of 60 seconds as you exercise and pedal.
You can also use a stationery bike or a mountain bike for as long as you give your best effort.
6. Use Your Jumping Rope
Jumping ropes are not just for kids as it can also be used by adults to perform cardio exercises and burn fats. A moderate intensity rope jumping about a hundred jumps to 120 skips per minute. This actually burns a minimum of 13 calories per minute according to research from Compendium of Physical Activities.
Jumping rope is an exercise which more muscles are being strengthened than jogging or running, as it also challenges your body’s balance and coordination most especially when you start to practice the drills which require an extra hand and foot skills.
7. The Fat Tire Biking
The fat tire biking exercise is a fast growing cycling sport and you must try this kind of exercise if your trying to lose weight or burn some fats. You can easily burn fats in an hour by doing the fat tire biking, as it can blast 1,500 calories in an hour or 25 calories in a minute by pedaling the heavy and hard to turn bicycles as it battles the many kinds of terrain.
However, you need to be mindful of your body’s fitness, skills and strength levels, as this can be a difficult cardio workout.
8. The Cindy Exercise
The Cindy exercise can burn at least 13 calories every minute as it is a mix of three different exercises that you need to perform. It requires 10 pushups, 5 pullups and 15 air squats that need to be done in a span of 20 minutes.
However, you need to know if this exercise will suit you and your health, as it can be very tiring and you also need to monitor your heart rate. If you are in a good condition and you do not have any ailment, then you can perform this exercise.
9. The Skiing
Some people love adventure and they can even perform skiing as an exercise. Skiing can help burn 12 calories in a minute. This is reportedly a better workout than running as it helps your body push further and enhance your body’s strength.
10. The Tabata Jump Squats
The Tabata jump squats can actually help you lose 13.4 calories per minute, especially if you perform it within 30 minutes. The exercise contains 8 rounds of jump squats.
11. The Battling Ropes Exercise
The battling ropes exercise requires you to pull up the heavy ropes within a span of 30 minutes or an hour. The body will burn at least 10.3 calories per minute that you do the exercise.
12. Lifting Dumbbells
Working with dumbbells will help you blast a total of 18 pounds in just a matter of 6 weeks.
Lifting dumbbells can also strengthen your body’s muscles, mobility and powerm as working both of the dumbbells ends hits a broad spectrum of your body’s muscle fibers, which challenges your muscles by using heavier weights from time to time.
13. The Overhead Squat
If you want to lose fats and increase the mobility of your body, then you need to try the overhead squat for 5 sets of 10 reps. You need to hold a pair of dumbbells that your body can handle and hold it above your shoulders and place your palm forward. Then, lower your body until your legs and thighs are already parallel on the floor. After that, drive to your heels to return to the starting position of the exercise. Repeat it.
14. The Crab to Toe Touching Exercise
Do a position of a crab-walk and hold a dumbbell in your left hand and place it in front of your shoulder. After that, raise your right leg and then reach for your toes using the dumbbell. After this, you need to return to the first position and repeat it with the other side. Do a total of 10 reps and do not forget to switch your arms and legs now and then.
15. Dumbbell Discus
You can use the dumbbells in many ways if you want to lose weight and enhance your strength. Hold a dumbbell in your right hand and then stand with your feet beyond your shoulder’s width and then turn slowly to the right by pivoting your left foot. After that, bend your knees and then lower your body while you reach back to your right arm and with your left.
Repeat the dumbbell discus exercise for 20 seconds and then rest for a matter of 10 seconds. Switch your hands and then repeat the exercise in the other direction. Continue the exercise for 4 to 5 minutes.
16. Throw Some Rotational Punches
Rotational Punches are helpful in burning some calories. Perform this exercise by standing tall with your feet slightly beyond your shoulder apart. Hold a dumbell on your hand and place it in front of your ribs while your palms facing each other. Twist your body to the left by pivoting your right foot and vice-versa and then punch strongly. Repeat on the other side for 30 seconds and then rest for another 30 seconds before doing the other side. This exercise will also enhance your body’s speed and durability with this exercise.
17. The Reverse Lunges
The Reverse Lunges can help burn your body’s unwanted fat without tiring yourself too much.
To do this exercise, you need to take a huge step back with your left foot. Bend both of your knees to lower it into a lunge and then make sure your right knee is above your ankle and that it does not go far beyond your toes. Repeat this excersise 10 times and make sure to keep your chest up the whole time you are doing the exercise.
18. Do the Planking Exercise
Planking is helpful in enhancing your body’s strength and burning calories. You need to come into a straight armed plank position and make sure that your hands are under your shoulders from neck to your feet.
Make sure that your hips would not be moving and make sure to touch right hand with your left shoulder. Then, bring hand back to underneath your shoulder. Repeat this exercise 10 times each side.
19. The Squat Jumps Exercise
The squat jumps exercise will help you lose more calories all the time you are doing it. To do this, stand with your feet and make sure your hips are width apart. Push your hips back and then bend your knees to a lower squat and prepare for a leap. Try to jump as high as you can and then prepare to do another squat jump one more time. Do as many squat jumps as you can in a span of a minute.
20. The Warrior Exercise
The warrior exercise will help you burn calories without taking too much of your energy. All you need to do is to stand with your feet wider than a hip width apart. Then, turn your right toes out and then your left toes slightly inwards. Then, bend your right knee and then lower your hips down. Make sure that your knee is above your ankle. This exercise will help your muscles become stronger.
As we all know, exercises differ from a body’s strength, which is why it is advisable for trainees to seek for a professional trainer’s advise before working out to avoid health problems and injuries.